How to Manage PMS Naturally

We’ve all experienced it—the monthly rollercoaster ride of PMS (Premenstrual Syndrome). The bloating, mood swings, cramps, and cravings can turn our lives upside down. While everyone’s experience of PMS symptoms differs, there are natural remedies and lifestyle changes that may help you manage PMS more effectively. Additionally, there are several herbal remedies and supplements that may help alleviate and ease PMS symptoms. Here are the ins and outs of how you can help manage PMS.


1. Exercise for PMS:

Regular exercise has proven to be a game-changer when it comes to managing PMS symptoms. Engaging in physical activity boosts your mood, reduces stress, and improves overall well-being. Aim for at least 30 minutes of moderate exercise, such as brisk walking, cycling, or dancing, on most days of the week. You can also try yoga or Pilates, as they help relieve tension and promote relaxation. Cycle synch your workouts to better serve your body and its needs by matching your activities to your cycle phase. Higher intensity around ovulation, low-intensity during your menstrual phase. Work with your body rather than against it. 


2. Diet for PMS:

What you eat can greatly impact your PMS symptoms. Opt for a well-balanced diet rich in whole grains, fresh fruits and vegetables, lean proteins, and healthy fats. Increase your intake of foods high in magnesium, such as leafy greens, nuts, and seeds, as this mineral helps regulate mood swings and reduce water retention.


3. Herbal Teas for PMS:

Herbal teas can be a true elixir for PMS symptoms. Chamomile tea helps relax your mind and reduce anxiety, while peppermint tea aids in relieving bloating and discomfort. Raspberry leaf tea is known for its ability to ease cramps and regulate the menstrual cycle.


4. Supplements for PMS:

Vitex (Chaste Tree Berry) for PMS

This herb is highly regarded for its ability to balance hormones and ease PMS symptoms. It helps regulate menstrual cycles, alleviate breast tenderness, and support emotional well-being.


Saffron for PMS

This herb works wonders for PMS. Not all forms of saffron have been clinically studied. However, Saffr'Activ® has been clinically studied and has been shown to ease symptoms of PMS, such as cramping, bloating, and irritability. Additionally, saffron has been shown to improve low mood and feelings of anxiousness, addressing some of the emotional symptoms of PMS. You can read more about saffron’s benefits for PMS ranging from physical to emotional here.


Magnesium for PMS

As mentioned earlier, magnesium plays a crucial role in managing PMS symptoms. Taking a magnesium supplement can help reduce bloating, mood swings, and menstrual pain.


Vitamin B6

This vitamin helps regulate serotonin levels, which can improve mood and reduce PMS symptoms like irritability and fatigue. Incorporate foods rich in vitamin B6, such as bananas, chickpeas, and salmon, into your diet or consider a supplement that contains it.



Dealing with PMS can be challenging, but armed with natural remedies, lifestyle changes, and helpful supplements, you can take control of your menstrual cycle and work against those bothersome symptoms. Incorporate regular exercise, adopt a healthy diet, and embrace herbal teas to support your well-being. Additionally, consider adding supplements like Chaste Tree Berry, Saffron, Magnesium, and Vitamin B6 to your routine. While everyone’s experiences with PMS are different, these are a few tips to get you started on your journey to managing pms naturally.